Plant foods are valuable sources of protein that contribute to a balanced and healthy diet. Ingredients such as chickpeas, lentils, tofu, edamame and chestnuts provide essential amino acids for the body and are versatile options in cooking. In addition to being nutritious, they can be used to create delicious and practical recipes, ideal for everyday life.

Below, check out 7 recipes rich in vegetable protein to make in just a few minutes!

1. Baked chickpea and sweet potato dumplings

Ingredients

• 1 cup of tea chickpea cooked and drained
• 1 cup cooked and mashed sweet potato
• 1/2 chopped onion
• 2 cloves of garlic, chopped
• 2 tablespoons of oat flour
• 1 teaspoon cumin powder
• 1 teaspoon sweet paprika
• 2 tablespoons olive oil
• Salt and ground black pepper to taste

Preparation mode

In a food processor, place the chickpeas, sweet potatoes, onion and garlic. Process until you obtain a homogeneous mixture. Transfer the mixture to a bowl and add the oat flour, cumin, sweet paprika, olive oil, salt and black pepper. Mix well until a moldable dough forms.

With slightly damp hands, shape the dough into dumplings. Place the dumplings on a baking tray lined with baking paper and bake in a preheated oven at 200°C for approximately 25 minutes, turning halfway through the time, until they are golden and firm. Serve then.

Ingredients

Tofu

• 200 g the tofu firme
• 1 teaspoon of olive oil
• 1/2 teaspoon sesame oil
• Salt and ground black pepper to taste

Tahini sauce

• 2 tablespoons of tahini
• Juice of 1/2 lemon
• 1 teaspoon of molasses
• 1 tablespoon of water

Preparation mode

Tofu

Cut the tofu into slices approximately 1 cm thick. In a container, mix the olive oil, sesame oil, salt and black pepper. Brush the tofu slices with this mixture and leave to marinate for 10 minutes. Heat a non-stick frying pan over medium heat. Place the tofu slices in the pan and grill for approximately 3 minutes on each side, until golden. Book.

Tahini sauce

In a bowl, mix the tahini, lemon juice and molasses. Add the water little by little, stirring until you reach the desired consistency. Serve the grilled tofu with the sauce.

3. Frittata quinoa

Ingredients

• 1 cup of quinoa tea
• 2 cups of hot water
• 1 tablespoon olive oil
• 1/2 chopped onion
• 1 clove of minced garlic
• 1/2 carrot, finely grated
• 1/2 zucchini grated and squeezed
• 1/4 cup chickpea flour
• 1 tablespoon ground golden flaxseed
• 3 tablespoons of water to hydrate
• 2 tablespoons chopped green chilli
• 1 teaspoon dried oregano
• Salt and ground black pepper to taste
• Parsley to decorate

Preparation mode

Wash the quinoa under running water and drain well. In a pan, place the quinoa and hot water. Cook over medium heat until it boils. Then lower the heat and cook for approximately 15 minutes, until the grains are soft and the water has completely dried. Set aside until slightly cooled. Then, in a small container, mix the ground golden flaxseed with 3 tablespoons of water and let it rest for 5 minutes until it forms a gel.

Afterwards, heat the oil in a frying pan over medium heat and sauté the onion until it becomes transparent. Add the garlic and stir for 1 minute. Add the carrot and zucchini and cook for approximately 3 minutes, just to reduce excess moisture. Turn off the heat. Then, in a large bowl, mix the cooked quinoa, sautéed vegetables, chickpea flour, flaxseed gel, green chilli, oregano, salt and black pepper. Stir well until a wet and uniform dough forms.

Grease a medium non-stick frying pan with a drizzle of olive oil and heat over low heat. Spread the entire mixture, pressing gently with a spatula to form a disc. Cover the skillet and cook for approximately 8 minutes. Carefully flip using a sturdy plate or lid and cook the other side for a further 6 to 8 minutes, until lightly browned and set. Transfer to a plate, garnish with parsley leaves and serve immediately.

Ingredients

• 1 cup of brown rice
• 2 teacups of water
• 1 tablespoon olive oil
• 1 clove of minced garlic
• 1 cup cooked and drained edamame
• 1/2 cup of tea cashew nut toasted and unsalted
• Juice of 1/2 lemon
• 1 teaspoon grated ginger
• Salt and ground black pepper to taste

Preparation mode

In a pan, add the rice, water and a pinch of salt. Cook over medium heat until the water reduces. Then, lower the heat and cover the pan, letting it cook for another 20-25 minutes or until the rice is tender. Book. Heat the olive oil in a large skillet over medium heat. Add the garlic and ginger and sauté until lightly browned.

Add the edamame and cashew nuts, mixing well. Add the cooked rice to the pan with the other ingredients and mix well. Add the lemon juice and season with salt and black pepper. Stir for another 2-3 minutes to heat and combine the flavors. Serve then.

Ingredients

• 2 cups of snow pea tea
• 1 tablespoon sesame oil
• 1 clove of minced garlic
• 1 teaspoon grated ginger
• 1/3 cup unsalted roasted peanuts
• 1 teaspoon toasted sesame seeds
• Salt and ground black pepper to taste

Preparation mode

Heat the sesame oil in a large skillet over medium heat. Saute the garlic and ginger for 1 minute. Add the snow peas and cook for approximately 4 minutes, stirring until slightly soft but still crunchy. Add the peanuts and season with salt and black pepper. Mix well. Finish with toasted sesame seeds and serve immediately.

Ingredients

Pasta and broccoli

• 250 g rigatoni pasta
• 1 broccoli florets
• Water

Almond sauce and finishing

• 1/2 cup of tea almonds raw and unsalted
• 1 cup of hot water (to hydrate the almonds)
• 1/2 cup water (for the sauce)
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 2 cloves of garlic, chopped
• Salt and ground black pepper to taste

Preparation mode

Pasta and broccoli

Fill a pan with water and bring to a boil over medium heat. Add a tablespoon of salt and the pasta. Cook until al dente. Drain and reserve. Over medium heat, in a pan of boiling water and a little salt, cook the broccoli florets for 3-4 minutes, until tender but still crunchy. Drain and reserve.

Almond sauce and finishing

In a container, soak the almonds for 30 minutes in hot water. In a blender, add the almonds, 1/2 cup of water, 1 tablespoon of olive oil, lemon juice and 1 clove of garlic. Beat well until you obtain a creamy and homogeneous texture.

Heat 1 tablespoon olive oil in a large skillet over medium heat. Sauté a clove of garlic until lightly browned. Add broccoli florets and sauté for 2-3 minutes. Season with salt and black pepper. Add the cooked pasta to the skillet with the broccoli and mix well. Drizzle with almond sauce and stir until all the pasta is covered. Serve then.

Ingredients

• 1 cup of tea lentil dry red
• 1 tablespoon olive oil
• 1 chopped onion
• 2 cloves of garlic, chopped
• 1 carrot cut into small cubes
• 1 teaspoon grated ginger
• 1 teaspoon cumin powder
• 1 teaspoon of turmeric powder
• 1/2 teaspoon sweet paprika
• 1 pinch of cayenne pepper
• 4 cups of vegetable broth
• Juice of 1/2 lemon
• Salt and ground black pepper to taste

Preparation mode

In a large pan, heat the oil over medium heat. Saute the onion until translucent. Add the garlic, ginger and carrot and sauté for another 2 minutes. Add cumin, turmeric, sweet paprika and cayenne pepper. Mix well and cook for 1 minute.

Then, add the red lentils, vegetable broth and a pinch of salt. Stir well, increase the heat and bring the soup to a boil. Reduce heat to medium-low and simmer for 20-25 minutes, stirring occasionally, until lentils are tender and soup is thick. Add the lemon juice and season with salt and black pepper. Serve then.